Flexibility for tennis players - 10 exercises for more mobility and fewer injuries

Fast legs and lots of strength are all well and good - but good mobility will only lead you to real success! But let's be honest: the topic of mobility hardly ever takes place in (ambitious) hobby tennis training, neither on the court nor off the court in fitness training. Sometimes things are stretched here and there, but without a concrete plan and usually without much benefit. And this despite the fact that the topic of mobility benefits you not only on the tennis court, but in your everyday life. You will become more mobile, flexible and supple and can certainly prevent one or two injuries. It's not without reason that yoga and Pilates are becoming more and more attractive.

With mobility exercises for tennis players, you can achieve more suppleness and fewer injuries

Nathan Martin from Tennisfitness.com shows you a small selection of useful mobility exercises for us tennis players in this video, which you can do 2-3 times a week. More great exercises are included in the online programs listed below. These are always holistically combined with other exercises in the areas of strength, agility and mobility. If you want to make yourself more supple and fitter, especially in the area of ​​yoga and tennis, we recommend this.

For all mobilization exercises you can do between 6-12 repetitions (per side) and 1 to 3 sets per exercise. Try to incorporate these exercises into your training several times a week and pay attention to clean execution and good breathing.

• 1 rotation from a parallel position on both legs: legs hip-width apart, upper body straight forward, arms hanging. Now rotate your left, stretched arm upwards and rotate your upper body and head without leaving your stable position. Rotate back again, switch arms. Important : stay calm in your upper body, your arm “leads” the movement.
• 2 Rotation from walking position: From support, pull your left leg up, the right leg remains stretched, the knee of the left leg is rotated slightly outwards, the tip of the foot points forward. The left arm is inside the left knee. From there you rotate it upwards (similar to the first exercise). As you rotate back, try to get your left elbow to your left ankle (or as far as you can get). After 6-12 repetitions, switch legs.
• 3 Sideways stretch : wide stance, the arms are now stretched and rotate the upper body from left to right. Try to touch the front of the floor with your fingertips.
• 4 Bridge: while kneeling, first place your left hand behind your left foot. Now stretch your right arm backwards, lifting your pelvis upwards. Attention: Please be careful if you have knee problems or complaints in the lumbar area!
• 5 Standing scales: stand on your left leg, stretch your left arm upwards and pull your right foot towards your bottom with your right hand. Now slowly walk down with your right arm so that you are level, hold the position briefly and back again.
• 6 Rotation from all-fours: from all-fours, rotate upwards with your left outstretched arm. When you go back, stretch your left arm under your right arm and try to bring your left shoulder blade onto or towards the floor.
• 7 Front hip stretch: You can stretch the hip flexors nicely by going from the writing position into a deep lunge and at the same time stretching both arms upwards. When going back to the starting position.
• 8 Lateral hip stretch: lying on your back.
  
  One leg stretched up and then rotated to the side. Hands are stretched outwards at a 90 degree angle on both sides.
• 9 Upper body stretch: Lie on your back, lift your right leg at a 90 degree angle and let it fall to the outside of the left - if necessary, place a roll or pillow underneath. Now turn your right arm stretched out to the right, while leaving your left arm stretched on the floor.
• 10 Knee stand with side bend: Knee stand, right leg is bent.
  
  
  Now go down to the right with your right arm and up with your stretched left arm, rotating to the right.

Don't just talk about fitness - DO IT!

Here we would like to recommend four different online programs with which you COMPLETELY improve your fitness:

6-week program for all ages and all skill levels

For whom? For ALL tennis players, regardless of age and skill level, who want to improve their movement on the court and become faster and more agile.
What do you have to do? 30-40 mint workouts, 2-3 x per week with different focuses
Cost : US $49.95

to the program

 

 

6-12 week eventing program for juniors

For whom? For youth tennis players (8-18 years old), covers the areas of strength, speed, mobility, footwork and endurance.
What do you have to do? 15-40 mint workouts, 2-4 x per week with different focuses
Cost : US $89.99

to the program

 

 

6-12 week versatility program for tennis players over 40

For whom? For tennis players aged 40 and over, regardless of skill level, covers the areas of strength, speed, mobility, reaction, balance and endurance.
What do you have to do? 15-40 mint workouts, 2-4 x per week with different focuses
Cost : US $79.95

to the program

 

 

6-12 week program for all ages for more flexibility, mobility and balance

For whom? For ALL tennis players regardless of age and skill level, great exercises for more shoulder mobility, balance, rotation and more strength.
What do you have to do? 15-40 minten workouts, 2-4 x per week with different focuses
Cost : US $29.99

to the program

 

 

All programs come with a money back guarantee within the first seven days . In case you don't like the program - but we honestly don't think so!